Exercise is essential for human being from a cardiovascular point of view when the heart is not over burdened but yet is challenged. The best way to do this is to bring the rate that our heart beats into a range which is between 60% and 85% of the maximum heart rate. The maximum heart rate refers to that approximate level after which there are real or potential danger to the individual and where the heart is over taxed. At this rate exercise is difficult and will cause fatigue within minutes or sooner. Below this and within the Target Range the heart is strengthened and made healthier. The target heart range is a calculated figure which depends on age. The ability to reach and maintain a heart beat within the target range depends on the health of the heart, conditioning, frequency of exercise and the length of time exercising. It is mandatory that each individual about to embark on using a regular, strenuous exercise program should have a complete physical examination.
Calculating the Target Heart Range:
- Subtract your age from 220 to get your maximum heart rate.
- Multiply your maximum heart rate first by .60 (60%) and then by .85 (85%). This will give you your target heart range.
Suppose you are 35 years of age the calculations would look like the following:
220 - 35 = 185
185 x .60 = 111
185 x .85 = 157 (rounded off to the highest decimal)